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Biceps Workout Exercises

Biceps Muscle

Biceps are made up of two (bi) muscles. These muscles are the long head and the short head.FunctionThe primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion). The secondary function of the bicep brachii is supination of the forearm.OriginThe origin of the bicep muscle attaches onto the Scapula at two places (Supraglenoid Tuberosity and the Coracoid Process)InsertionThe insertion points are onto the Radius (Tubercle) and the Fascia of the forearm (Bicipital Aponeurosis).TrainingIncreasing Bicep Size: Be sure to keep your train at different intensities and focus on a full range of exercises. Since biceps are a small muscle group, do not perform more exercises and sets than larger muscle groups.For Sport:Biceps aren't a very integral muscle for sport and isolation exercises should be kept to a minimum.

Biceps are worked during any pulling action. Some people recommend training biceps with your back and some people say to train it at a different time. The right answer is Vary your routine every month to never allow your body to adapt.Also see the Brachialis Muscle.Hamstrings are extremely important to work for any type of athlete. Quadriceps and Hamstrings should be given equal attention to avoid injury. Biceps Femoris are made up of 2 main and 2 smaller muscles.FunctionThe function of the Biceps Femoris (Hamstrings) are for knee flextion, external rotation and interal rotation. Also it extension of the hip.OriginThe origin of the hamstrings are at the ishial tuberosity and posterior of the femur.InsertionThe hamstrings insert onto the Tibia at the lateral condyle and medial condyle. Two of the biceps femoris insert onto the head of the fibula.The Brachialis makes up a large part of the arm and is mostly trained when also training the Biceps Brachii.FunctionThe function of the brachialis is elbow flexion.OriginThe origin is on the anterior of the humerous.InsertionThe insertion is on the Ulna (onto the coronoid process).

Exercises

Picture

Name of Exercise

Reverse Preacher Curls Start by sitting in the machine as shown and reverse your hands as shown. This will work a your Brachialis and Biceps Brachii at a different angle than regular preacher curls. Ra...

Back Dumbbell Row Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm holding onto a dumbbell. To begin slowly bring the dumbbell upwards to your chest keeping...

Exercise Band Back Lat Pulldowns This exercise band lat pulldown exercise can be performed by tying the elastic/exercise band around a stationary object from up close to the ceiling and then sitting on the ground ...

Exercise Band Standing Back Row This is a great home exercise. All that is required is an exercise band, a stationary object at stomach level and some motivation. Begin this exercise by getting in a squat posit...

Bent-over Barbell Rows To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. B...

Close Grip PulldownsUsing a narrow grip handle, put your knees underneath the pad, and lean back slightly. Pull the handle down smoothly until it touches the top of your chest. Now extend your arm...

Standing Row (Elastic Band) Start by standing up straight and have the middle of the band tied to the door knob so you can still grab both ends. Now with your hands grabbing both ends extend fully while keep...

One Arm Row While grabbing a dumbbell in one hand, bend forward keeping your back level with the ground. Keep your non-working hand on the bench for support. Start with the weight down by yo...

T-Bar RowsStand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar stra...

Chin-UpsHold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets the ...

Reverse Grip ChinupsHold the chin-up bar with palms facing you with a shoulder width grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets ...

Lat Pulldown Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend...

Seated Row To begin the seated row take hold of the handles of your favorite bar (it could be like the one shown). Sit with your back straight while keeping your legs bent and feet against t...

Lying Cable Curls Start by lying on a bench with your arms straight up holding a straight bar attached to a cable. With your back flat on the bench lower the weight using your biceps keeping your e...

One Arm Cable Curls Start with a cable in one hand standing perfectly erect. Now raise the weight while keeping your elbow into your side and breathing out on the way up. Breathe in on the way down ...

Reverse CurlsStand upright with your back and head straight. Grasp a bar with an overhand grip at shoulder width and slowly raise the weight with your elbows tight into your body. Once the ...

Preacher Curls Start with an ez-curl bar sitting at a preacher bench (as shown). Adjust the preacher bench so that it is comfortably in your armpit. With your arms extended and holding on to th...

Barbell Curls Stand upright with your back and head straight. Grasping a bar of a predetermined weight at shoulder width, slowly raise the weight with your elbows tight into your body. Once th...

Concentration Curls Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and r...

Dumbbell Curls This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shou...

Hammer CurlsWhile standing, grasp a dumbbell in each hand with your back and head straight, and palms facing each other. Raise the weight to touch your shoulder, keeping your elbows tight ...

Elastic Band Bicep Curls Start by standing or sitting and with the band underneath your feet and your feet and shoulders relaxed raise the band using your biceps and until you have completed a curl as show...

Lying Bicep Isolation Curls These lying bicep isolation exercise ball curls are performed by lying supine on a ball with your hips high and your arms draped to the side of the ball holding dumbbells. Now slo...

Dumbbell Ball Preacher Bicep Isolation Curl Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus...

Cable CurlsStand facing a low pulley with a straigth bar attached to it. Grasp the bar with a shoulder width grip and arms extended down. Keeping the upper arm rigid, curl the bar up un...

21sStand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Th...

Incline Dumbbell CurlsGrasp a dumbbell in each hand, sit on an incline bench, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows...

Reverse Dumbbell Incline CurlsGrasp a dumbbell in each hand, sit on an incline bench facing the back pad, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to y...

Lying Down Cable Curls Start by lying down on a mat with a cable between your legs. Now while maintaining keeping your back firmly on the ground, lift the weight using your biceps and brachialis. This ...

Good MorningsWhile standing, place a barbell across the back of your shoulders as you would for squats. Keeping your legs rigid, bend forward at the waist, with head up, until your upper b...

Clean and Jerk Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping...

Dumbbell Power Cleans Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ...

Cardiovascular

Picture

Name of Cardiovascular Exercise

Swimming:Swimming is an excellent cardiovascular/muscular defining exercise. Swimming is a great rehab exerc...

Football:American football is america's most popular sport and involves high intensity exercise for usually a...

Golf:Golf is the most popular sport for people over the age of 40 and is growing rapidly. This social wa...

Boxing:This is definitely one of the most intense cardiovascular exercises known to man. Boxing must be in...

Aerobics:Aerobics is the most popular aerobic exercises performed mostly by women. There are many different...

Hockey:Hockey is a great sport that can be played by just about anyone at any age. Performance recommendat...

Skiing:Skiing is an incredible cardiovascular workout that is usually around 5-10 minutes of instense squat...

Squash:Squash is a great anaerobic exercise that can be played by all ages. Here are some great squash lin...

Yoga:Yoga isn't usually considered a cardio exercise but it does make you sweat and improves your flexibi...

Stepper:This exercise was made popular by the popular myth of spot reducing (you cannot lose the fat ...

Rowing Ergometer:This piece of equipment is an excellent back workout. However, proper form is required. ...

Shuttle Run:To begin this exercise stand in the middle of two lines. In this example we will use the 0, 20 and ...

Recumbent Bike:This exercise is very popular for people who do not want to jog and run. Make sure to adjust the se...

Plyometric

Image

Name of Plyometric

One Foot Box Jumps: Start on one side of the box/bench/whatever with one leg off the ground, then squat down and jump ov...

Side Box Jumps: Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally w...

Jump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit

Forum Discussions

Hi guys,
I have a rather peculiar problem. I bought weight training sets (dumbbells, bench and all that) and been lifting them for two months. There is very good improvement in my physique, but I am unable to reduce my waist size, nor flatten it. ...

Hi. I am 14 years old + 5'10 and 140 lbs. My goal is to build muscle so i can be big and cut. I also want to lose some fat around my stomach and triceps. Theres only a little bit of fat but i want to get rid of it. On Mondays, Wednesdays, and Fridays...

monday- chest/triceps
wed-biceps/back
friday-legs/abs/cardio
sat-shoulders
OR should i put shoulders on friday too and cancel cardio
and how many exercises should one do to gain mass
i read from sites that one should only do 1 exercise (3se...

Hello,
I've been lifting weights for a couple of months now. I notice that I've lost fat and also the "loose" muscles around my arms/chest/shoulders have tightened considerably. If I touch my biceps, triceps etc., I DO feel they are somewhat harde...

I'm 16, 5'8, and about 185 pounds right now, and pretty thick and strong for my age I go to the gym six days a week usually and do Chest/tris, then back/biceps, legs/shoulders, rest then repeat and throw in abs 4 times a week depending how i feel af...

I'm 15 years old and when I work out I usually do it for about 2 hours. I work most of my muscles, from arms to legs to chest, I do it all. I notice that most people have a routine, i.e. Biceps and Triceps on Monday, Chest on Tuesday, etc. For me, I ...

I am a vegetarian and I've been lifting weights for a few months. This is my diet and please let me know if this is sufficient, or whether I need to add more calories.
Morning
Eggs: 2
Milk: I glass
Groundnuts
Afternoon:
Two or three pla...

Hi to everyone. I posted this in the wrong forum I guess, because I got no responses. Though I'm not actually getting into serious Body Building, I am trying to follow something of a Body Building type workout. I think it's probably the best way to g...

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